If you are looking for a way to build strength, flexibility and endurance – and have a great time, too – learn how to surf.

You can find a surf school almost anywhere you can find waves, and most of them welcome beginners of any age. While it can be challenging to learn how to ride a surfboard, many find they can start to surf with their very first lesson.

Surfing is not only a great way to get outdoors and experience the wonders of nature, but it is one of the best ways to keep your whole body fit and healthy. Whether you sign up for group surfing lessons, individual lessons, or go it on your own, take a look at the following tips before you slip into the water.

History of SurfingAlthough nobody knows for sure, surfing is said to have originated in ancient Polynesia. It was first recorded during Captain James Cook’s expedition to the Hawaiian Islands in the late 1770s. At that time, only chiefs had access to the best surfing spots, so they could demonstrate their courage and strength to their subjects. A commoner caught surfing at a “reserved” location faced severe punishment or even death. While the Polynesians were thought to have perfected the art of surfing on belly boards, it appears that standing up on a surfboard was invented in Hawaii.

With the introduction of Europeans, and the restrictions they placed on native culture, surfing’s popularity waned for centuries.

A few die-hard surfers persisted, however, and it came slowly back to life, as surfing was introduced during the die-hard surfers’ travels around the world. Contrary to its beginnings in Polynesia and Hawaii, where men and women surfed together, surfing was reintroduced as a male-dominated sport and remained so until the 1960s, when surfing movies such as Gidget made it popular for girls and even more popular among young people in general.

Surfing today is a multimillion-dollar professional sport that attracts both men and women from all over the world.

Basic Surf EquipmentYou’ll need some equipment for learning how to surf. Here are the basics:

A Surfboard – Most newcomers to the sport start with what is called a “funboard” or an “egg.” This is a thick, wide board with a rounded nose. The general rule of thumb is that your board should be about 14 inches longer than your height, and no less than 20 inches wide.

Longboards are boards that are more than 9 feet long, but they are too hard for a beginner to control. A shortboard is smaller than normal, but it can be unstable if you don’t know what you are doing. Many surf shops will rent boards for you to try, and you can also buy a used board to start. Make sure it has no dings or holes and that there is a leash or a plug at the rear of the board so you can attach one. You should also make sure there is no delamination on the deck of the board, which makes it feel soft and spongy and will allow water to damage the board.

A Wetsuit or Rash Guard – Along with a surfboard, you will likely need a wetsuit, unless you are surfing in a very warm climate. The wetsuit should be tight, but should not restrict motion.

If you plan not to wear a wetsuit, and plan only to wear a bathing suit, at least get a rash guard, which is a type of swim shirt that will reduce irritation on your arms as you are learning to paddle.

Surf Wax – You will also need wax for your surfboard so you can get some traction as you stand up. There are usually two coats of wax – one on the deck and another sticky coat over that so you can grip the board more easily.

Learning How to Surf by YourselfFor your first surfing adventure, you should look for a sandy beach with small, slow waves to learn how to stand up on a surfboard. Look for an uncrowded location so you won’t be a hazard as you are learning. Watch the waves for at least 5 minutes so you can see where and how they are breaking. Walk out past the break and practice paddling with a swim stroke as you are lying on your board to get a feel for the rhythm of the waves. Your first attempt at surfing should be in the whitewater part of the wave. Position yourself to paddle with the whitewater as it breaks. When you feel the wave surge, “pop up” into a squatting position with both feet perpendicular to the board. Let go of the sides of the board and stand in a crouch until you inevitably fall off. Once you can stand on the board in the whitewater, it is time to move up to bigger waves.

Surf SchoolsThe best way to learn how to surf is by taking a surf lesson from someone who knows what they are doing. Learning to surf at schools that have a good reputation will help you with the correct technique and allow you to try out different equipment. Most surf schools will have you start on the sand, learning to “pop up” on the surfboard before you even dip your toes in the water. At popular beach locations, most surfing lessons are geared toward beginners, so don’t be intimidated.

You can find quality group or private lessons at many beach resorts, including those in Hawaii, California, Mexico, Costa Rica and Australia. A quick search of the Internet will show numerous surfing opportunities wherever you are going. Another good way to find a quality school is to ask the locals at a surf shop or at your hotel. A great resource for women who would like to learn to surf is Surf Divas in San Diego, California. Started in 1996 by twin sisters, Surf Divas is one of the best surf schools in the world for women. They even offer a Mother’s Day clinic where moms and kids can learn together. Get more information at surfdiva.com.

Rules of the WavesThe world of surfing has its own language and rules. To be safe and make friends in the water, it is a good idea to know some of the basics:

---The person closest to the wave as it breaks has the right of way.

---Most surfers declare their right to a wave with a whistle, or an “I got it.”

---Never “drop in,” or start to surf a wave, on someone who is already riding a wave.

---When you are paddling out, it is up to you to avoid incoming surfers.

---Always try to face into the waves as you surface from the water. Watch for your board and try to keep it within arm’s reach.

If you’ve ever sat on the shore watching distant surfers carve through the waves, it might be time to give it a try. Learning how to surf is generally not expensive, and taking lessons can give you the confidence you need to get into the water on your own. While you do need a few pieces of equipment, one of the draws of surfing is that it is one of the best ways to get close to nature. The ancient Hawaiians called surfing “hee nalu,” or wave sliding, for the fluid, calming nature of the sport. Perhaps the next time you find yourself watching the surfers, it should be from the top of your own board.

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